Nutrition Diet: What are the macros for 8 oz chicken breast?

October 26, 2025 •

4 min read

A raw, skinless chicken breast is recognized as one of the leanest protein sources available, making it a staple for many health-conscious individuals. For those tracking their diet and macros, knowing precisely what are the macros for 8 oz chicken breast? is a fundamental step toward achieving fitness goals.

Quick Summary

A standard 8 oz boneless, skinless chicken breast is a very high-protein, low-carb food, though its precise macronutrient profile varies depending on whether it's raw or cooked and the preparation method.

Key Points

High Protein Source: An 8 oz chicken breast provides over 50 grams of protein, essential for muscle repair and growth.
Low in Carbs: Both raw and cooked, boneless, skinless chicken breast contains zero carbohydrates.
Varied Fat Content: The fat content is minimal in plain chicken but increases significantly with added oils, skin, or breading during cooking.
Cooking Affects Weight: Chicken loses moisture when cooked, so 8 oz of raw chicken will weigh less and have more concentrated nutrients after cooking.
Preparation is Key: Simple cooking methods like grilling or baking will preserve the lean macro profile, while frying will add more fat and calories.
Rich in Micronutrients: Besides macros, chicken breast also provides important micronutrients like B vitamins and selenium.

Understanding the Macros in Chicken Breast

Macronutrients, or 'macros,' are the primary components of food that the body needs for energy and to build and maintain its structure. These include protein, fat, and carbohydrates. Chicken breast is prized as a lean protein source, meaning it provides a significant amount of protein with minimal fat, and is virtually carb-free. This makes it an ideal food for building muscle, managing weight, and general health.

However, the nutritional information for a chicken breast can change depending on a few key factors:

Raw vs. Cooked: As chicken cooks, it loses moisture and some weight. This concentrates the remaining nutrients, so the protein and fat per ounce of cooked chicken is higher than per ounce of raw chicken.
Cooking Method: The way you prepare the chicken breast can drastically alter its macro profile. Adding fats like oil or butter, or coatings like breading, will increase the calorie and fat content.
Skin On or Off: Removing the skin is crucial for keeping the macros lean, as the skin contains a significant amount of fat.

Raw vs. Cooked: A Nutritional Comparison

To accurately track your intake, it's essential to understand the difference between raw and cooked macros. Here is a breakdown of the macros for an 8 oz (227g) boneless, skinless chicken breast in its raw state, and an estimate for a plain, cooked version.

Raw (Boneless, Skinless) Macros

Based on data from the USDA, an 8 oz raw, boneless, skinless chicken breast contains approximately:

Calories: ~272 kcal
Protein: ~51g
Fat: ~6g
Carbohydrates: 0g

Cooked (Plain, Estimated) Macros

When you cook chicken breast without added fats, its weight decreases due to moisture loss. If a raw 8 oz breast cooks down to around 6 oz (170g), the macros would be distributed over a smaller weight. Using the protein concentration per 100g of cooked chicken (as referenced by USDA data via Reddit), an 8 oz raw chicken breast, once cooked, would yield approximately:

Calories: ~375 kcal
Protein: ~73g
Fat: ~7g
Carbohydrates: 0g

Impact of Preparation on Macros

The cooking method is the primary driver of variation in chicken breast macros. While grilling or baking plain chicken keeps it lean, other methods add considerable fat and calories.

Comparison Table: 8 oz Chicken Breast Macros by Preparation


Preparation Method	Calories (kcal)	Protein (g)	Fat (g)	Carbs (g)
Raw (Boneless, Skinless)	~272	~51	~6	0
Cooked (Plain, Grilled/Roasted)	~375 [1.6.3, calculated]	~73 [1.6.3, calculated]	~7 [1.6.3, calculated]	0
Fried (No Breading/Skin)	~347	~63	~10	0

Note: Cooked weights will be less than the initial 8 oz raw weight due to moisture loss. Calculations for plain cooked chicken are based on USDA data for roasted chicken.

The Role of Micronutrients in Chicken Breast

Beyond the macronutrients, chicken breast provides a number of essential vitamins and minerals that are important for overall health. A typical serving is a good source of:

Niacin (Vitamin B3): Crucial for converting food into energy and supporting cellular function.
Selenium: An important antioxidant that helps protect cells from damage.
Phosphorus: Plays a vital role in building healthy bones and teeth.
Vitamin B6: Important for brain development, nerve function, and immune system health.
Choline: Needed for healthy cell membranes and for synthesizing neurotransmitters.

Practical Tips for Tracking Your Macros

To ensure accuracy in your macro tracking, keep these tips in mind:

Weigh Raw: For maximum consistency, always weigh your chicken breast in its raw state. This eliminates the variability of moisture loss during cooking.
Account for Added Ingredients: If you're adding oils, sauces, or breading, remember to track those calories and macros as well. A healthy drizzle of olive oil can add more than 100 calories and 10g of fat.
Use a Nutrition Calculator: Utilize a reliable online nutrition database, such as the USDA FoodData Central, to get the most accurate information possible for raw ingredients.
Meal Prep with Consistency: If you're cooking a large batch, weigh the entire portion raw, cook it, and then divide it into equal, pre-weighed cooked portions for easy tracking throughout the week. This ensures consistent macro counts.

Conclusion: A Versatile Protein for Any Diet

An 8 oz chicken breast is a powerhouse of lean protein, making it an excellent component of a balanced diet. Its macronutrient profile is straightforward—high protein, virtually no carbs, and minimal fat—as long as it's prepared simply without skin or added fats. While the cooked weight and macronutrient density will differ from the raw, the overall nutritional value remains consistently high. By understanding how preparation methods and moisture loss affect the final macros, you can accurately track your intake and harness the nutritional benefits of chicken breast to meet your dietary goals.

To verify specific nutrition information for ingredients, consult the official USDA FoodData Central database.

Frequently Asked Questions

While it varies with the cooking method, an estimated 8 oz equivalent (from a larger raw piece) of plain, cooked chicken breast contains around 375 calories. Frying can increase the calorie count significantly.

Yes, cooking changes the weight of the chicken as it loses moisture, which concentrates the protein and fat into a smaller mass. The overall amount of protein and fat is the same, but the density per gram increases.

Yes, an 8 oz serving of chicken breast is a substantial amount of protein, providing over 50 grams. This represents a large portion of the average person's daily recommended protein intake.

An 8 oz equivalent of plain, grilled chicken breast would have approximately 375 calories, 73 grams of protein, and 7 grams of fat, with 0 grams of carbs [1.6.3, calculated from 100g data].

Chicken breast weighs less after cooking because it loses water content during the heating process. This is a normal part of cooking meat.

Yes, adding the skin and/or breading significantly increases the calorie and fat content. For example, fried chicken breast with no skin or breading is already higher in fat than a plain grilled version.

To be most accurate, weigh your chicken breast when it is raw and track the macros based on that weight. Use a food tracking app or a nutrition database like the USDA FoodData Central for precise figures.